(248) 860-2898

2/21/19 – 190221

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Every 5 minutes – alternate between 1 & 2 ( 4 sets of each – 8 total )

1.) Row 300m + 20 box jumps + 15/12 Calorie bike

2.)  20 burpees + Bike 20/15 + Row 200m

RX – 8 rounds *4 of each.

Lv.2 – 6 rounds *3 of each.

2/20/19 – 190220

Group Warm up 

Group Mobility 

Strength 

5 Rounds of:

3 Touch and go power cleans *Build in weight! + 50ft sled push + 5 lateral ball slams each side 40/20lbs.

Rest 1:30

 

WOD ( Workout of the Day ) 

Teams of 2, for time. Split work equally!

30 Shuttle runs – down and back counts as one trip.

100 Power cleans Rx 135/95lbs Lv.2 95/65lbs

100 Shoulder to overhead

20 Shuttle runs

50 Power cleans Rx 185/125lbs Lv.2 155/105lbs

50 Shoulder to overhead

10 Shuttle runs

2/19/19 – 190219

Group Warm up 

Group Mobility 

Strength 

Back squat – 8×3 @ 80-82% Rest 1:30/2:00 between triples.

 

WOD ( Workout of the Day ) 

12 minute AMRAP

25 Double unders / 50 singles

10 Lunges *5 each leg. Front rack  Rx 135/95lbs Lv.2 95/65lbs

15 Sit ups – Rx+ GHD

 

2/18/19 – 190218

Group Warm up 

Group Mobility 

Strength 

16 minute alternating EMOM

1.) Power Snatch + Squat snatch

2.) 2-5 Handstand push ups *Strict if possible.

 

WOD ( Workout of the Day ) 

Every 3 minutes, for 6 rounds.

20/15 Assault bike calorie sprint + 3-6 Unbroken bar muscle ups / 6-12 Unbroken chest to bar

 

2/16/19 – 190216

Group Warm up 

Group Mobility 

Strength 

Deadlift 5×1 start @ 75% and build each set. The goal is to hit a heavy single on the day with no misses!

WOD ( Workout of the Day ) 

Row 500m

30 Toe to bar

15 Deadlifts Rx 225/155lbs

Row 500m

25 Toe to bar

10 Deadlifts

Row 500m

20 Toe to bar

5 Deadlifts

2/15/19 – 190215

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a heavy clean & jerk for the day!

WOD ( Workout of the Day ) 

For time:

40 . 30 . 20 . 10

Wall ball shots  Rx 20/14lbs

Kettlebell swings – American.  Rx 53/35lbs  Lv.2 35/20lbs

2/14/19 – 190214

Group Warm up 

Group Mobility 

 

WOD ( Workout of the Day ) 

Every 5 minutes x 4 rounds.

*Each rounds is for time.

30/20 Calorie row

50 Double unders

20/12 Calorie bike

 

2/13/19 – 190213

Group Warm up 

Group Mobility 

 

Strength 

Sled push – 30ft down + 30ft back. Add weight each set!

5-10 strict pull ups

1:00 sandbag/atlas stone bearhug hold – heavy as possible.

Rest 2:00 x 4 rounds.

*Complete all three movements consequently then rest. Repeat for 4 total sets!

 

WOD ( Workout of the Day ) 

Alternating EMOM x 14 minutes.

1.) :30 max effort bench press @ 60-70%

2.) :30 max effort sandbag cleans Rx 95/65lbs  Rx+ 150/100lbs

*Score is total reps completed.

2/12/19 – 190212

Group Warm up 

Group Mobility 

Strength 

4 Back squats @ 80-85% + 3 Seated box jumps 30/24″  X 5 rounds – Rest 2:00 between sets.

WOD ( Workout of the Day ) 

0:00 – 8:00  For time:

21-15-9

Calorie row

Burpees over the rower

8:00 – 14:00  For time:

18-12-6

Calorie row

Burpees over the rower

2/11/19 – 190211

Group Warm up 

Group Mobility 

Strength 

1 Power Clean + 1 hang squat clean + 1 Push Jerk + 1 split jerk – Every 3 minutes x 5 sets. Build in weight if your technique is dialed in!

 

WOD ( Workout of the Day ) 

2 minute AMRAP: 1 minute rest x 6 rounds. Alternate between 1 & 2 – 3 rounds of each.

1.) 20/15 Push ups + 15 Toe to bar + Max dumbbell shoulder to overhead Rx 55/35lbs  Lv.2 35/20lbs

2.) Max Calories on the bike